The end of a cycle always contains what I call an Intercyle workout, which contains light(er) workouts designed to prevent me from losing conditioning, but to also rest from the rigors of the regular workouts. What follows is my Intercycle for the conclusion of Cycles 31 & 32:

SUNDAYS AND WEDNESDAYS:

Stretching Regimen

Cardio:

2-Mile Walk

MONDAYS AND THURSDAYS (Light Bodyweight Workout):

3 x 50 Quasi Sit-ups

3 x 50 Bodyweight Squats

3 x 50 Bodyweight Calf Raisers

3 x 50 Push-ups

3 x 50 Reverse Crunches

3 x 50 Crunches

3 x 50 Reverse Push-ups

3 x 15 Pull-ups

3 x 15 Chin-ups

3 x 15 Pull-ups (Reverse-Head in FRONT of bar)

3 x 15 Hanging Leg Raises (Straight-legged with Chin-up grip)

Cardio:

1-Mile Walk

1-Mile Run

TUESDAYS AND FRIDAYS (Tabata Day):

Tabata Workout (Complete the following 3 times for 6 minutes):

Half-Burpees (20 sec)

Rest (10 sec)

Push-ups (20 sec)

Rest (10 sec)

Squat Jumps (20 sec)

Rest (10 sec)

Air Pulls (20 sec)

Rest (10 sec)

Cardio:

1-Mile Walk

6-Minute Tabata Run (20 seconds Sprinting with high knees followed by 10 seconds walking (or jumping jacks) repeated 12 times for 6 minutes)

This is my complete workout for the 12 weeks covering Cycles 31, 32 and my 3-week Intecycle. I would appreciate your giving me any constructive feedback and encouragement through my Transformation Challenge! Feel free to e-mail me at
mailto:spring85sigma@yahoo.com or drop me a PM on here! Thank you for your support!